Author: ADMIN
20191129 FRI BC WOD
Conditioning
10Rounds For time;
3 Wall climb
7 Pull up
9 Burpee
15 RKBS (AHeavyAP)
*timecap 25min
20191128 THU BC WOD
Strength
DB Z-press 10reps x 4sets
Conditioning
15min AMRAP
5 Plate Deck squat
7 Plate Thruster
9 Plate Push jack
20191128 THU CF WOD
Waterfall For time of :
32/40 cal rowing
30 Thrusters 65/95 (35/75)
20 Pull-ups / Toes to bars (Jumping C2B, Hanging leg raise)
100 Double unders (100 Single unders)
20191127 WED BC WOD
Conditioning
40 – 20 x 2, 45 – 15, 50 – 10
Row for Cal
Band Tiger crawl & KB DL
Plank Walk & Shoulder touch
WBS
Donkey kick
20191127 WED CF WOD
Wed
“Burpee in the hell”
AMRAP 5
50 Air squats
25 Sit-ups
Max Floor burpees
5min rest
AMRAP 4
50 Tuck jumps
Max Bar lateral burpees
4min rest
AMRAP 3
Max Bar facing burpees
*As fast as possible
20191126 TUE BC WOD
Strength
10 DB OH Triceps Extension + 10 BB curls x 3sets
Conditioning
15min AMRAP
10 Push up
20 Alt DB Hammer curl (L=1, R=1)
30 V-up
20191126 TUE CF WOD
EMOM 8
10 DB snatches 70/45
7-10 Strict Pull-ups
3min rest
EMOM 8
12 DB OHS 60/35
8-12 Chest to bars
20191125 MON BC WOD
Strength
BB Romanian Deadlift 12reps x 4sets
Conditioning
4Rounds
1min DB R.DL
1min Single leg bench side jump (L=1, R=1, As High As Possible)
30sec 3M Side Step (AQuikAP)